Tuesday, May 16th: “Mercy!”

What a great day for Overhead Squats!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 12

Min. 1: 10-12 L-sit Knee Extensions
Min. 3: 35 Double Unders or :30 practice
Min. 3:12-15 Russian Kettlebell Swing 88/70 or scale as needed

2. Ten minutes of Deliberate Practice/ Technique review: The Power Clean

3. “Mercy!”
For time:

21 Power Clean 135/93
42 GHD Sit-ups
15 Power Clean
155/108
30 GHD Sit-ups
9 Power Clean
185/128
18 GHD Sit-ups

(15 minute cut-off)

LIII: as Rx’d
LII: 75/53, 115/73, 135/93 or scale weight progressively as appropriate. Weighted sit-ups.
LI:3 Rounds for time of:
10 Power or Muscle clean
20 butterfly sit-ups

4. Cash-out:

Run 1 mile

 

 

Have fun!

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